As you know if you've been reading my blog for awhile, I have been on Medifast for a little over a year. Before that, I did calorie counting. Anyway, the plan is fairly simple: eat 5 Medifast meals and one "Lean & Green" meal each day. Doesn't matter which Medifast meals I pick; it can be pancakes, oatmeal, brownies, pudding, shakes, soup, whatever. You just eat a Medifast meal every 2 or 3 hours and if you want, have an optional snack in there too (stuff like celery, pickles, sugar free Jello, nuts). The Lean & Green is pretty simple too; pick a Lean off the list (chicken, eggs, fish, lean beef, tofu, etc... the list tells how many ounces of each thing you can have) and 3 Greens off the list (salad, cukes, tomatoes, mushrooms, cauliflower, etc... each Green is either 1 cup (salads) or 1/2 cup (most other veggies) per serving and you get 3 servings). Then you pick the Healthy Fats you need (olive oil, salad dressing, etc) and you're done. No more than 3 condiments a day. That's it.
However, even with a simple plan, there is wiggle room for change. Some people just eat what the lists say and call it good, and that works. Some people actually log their calories and carbs online to make sure they stay within their guidelines (85-100g carbs). But the beauty of being on Medifast is the math is really done for you and you don't *have* to count anything.
But you can!
I have been thinking about how my food choices are affecting my weight loss. I seem to have a slower loss when I eat from the "meatless leans" list... stuff like low fat cheeses, ricotta, Morningstar Farms burgers, stuff like that. And there is a large range in the carb content of the allowed veggies, too. I have been eating a LOT of cheese lately for my Lean in the form of cauliflower pizzas, zucchini lasagna, and cauliflower mac & cheese, but I am going to try a little experiment this week. I'm going to switch to lower fat, lower sodium, non-dairy Leans such as chicken breast, canned tuna, salmon, lean ground beef, lean pork, and Egg Beaters. I am also going to eat more salads and lower carb vegetable options for my Greens. I have a lot of broccoli which is higher carb than lettuce, so I will be eating some of that too, but for the most part my dinner is going to be lower carb, lower sodium, lower fat. I am just curious to see if that gives me a better weight loss for the week. I am kind of excited to get back down to my old low (175) so I am very motivated to get it done.
I think anyone can benefit from eating more fresh, local produce in the summer and enjoying simple meals like salads. Try slicing up 5 ounces of lean steak over 2 cups of mixed greens and a half cup of your favorite veggies like tomatoes, cucumbers, peppers. Or try sliced cold eggs, cubed chicken breast, or even browned ground turkey on a big, fresh salad! Great stuff.
What's your favorite summertime dinner?
*FTC-required disclosure: Medifast provided me with its products for my personal use for free. I am not paid or compensated in any other way for mentioning their products. Medifast states an "average weight loss of up to 2 to 5 pounds a week."*
Friday Update and Reality Check
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